Ring Dips
Ring Dips is a strength - vertical press on moving supports exercise involving Triceps brachii, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii, Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Lower trapezius
- Exercise type
- Strength - vertical press on moving supports
Exercise technique
- Height
Set the rings at a level you can enter and exit safely.
- Support
Use a step to establish top support on straight arms.
- Balance
Keep the rings close to your hips and stop any swinging.
- Lower
Bend your elbows and lower your shoulders to a comfortable depth.
- Bottom
Assess your control as your upper arms approach horizontal; do not force greater depth.
- Press
Keep the rings stable and extend your elbows to rise.
- Exit
Place your feet on the step once top support is balanced.
Key technique points
- Practice ring support separately first.
- Do not let the handles drift sideways.
- Do not let your shoulders fall forward at the bottom.
- Do not swing your knees.
- Exhale as you press.
- Limit depth according to strength and shoulder comfort.
Common mistakes
Spreading the rings
Do not move your hands away from your torso during descent and increase the shoulder lever.
Dropping to the bottom
Do not force a bend beyond 90 degrees and lose shoulder control.
Rising with one arm
Do not tilt your torso sideways with uneven elbow extension.
Swinging the legs
Do not add hip swinging to the dip press.
Jumping onto the rings
Do not jump into top support without control and jolt your arms.
Jumping down from the top
Do not release the rings suddenly instead of using a safe step.
Frequently asked questions
Ring Dips: why is “Spreading the rings” a mistake?
Do not move your hands away from your torso during descent and increase the shoulder lever.
Ring Dips: why is “Dropping to the bottom” a mistake?
Do not force a bend beyond 90 degrees and lose shoulder control.
Ring Dips: why is “Rising with one arm” a mistake?
Do not tilt your torso sideways with uneven elbow extension.
Ring Dips: why is “Swinging the legs” a mistake?
Do not add hip swinging to the dip press.
Ring Dips: why is “Jumping onto the rings” a mistake?
Do not jump into top support without control and jolt your arms.
Ring Dips: why is “Jumping down from the top” a mistake?
Do not release the rings suddenly instead of using a safe step.
What should I focus on when doing Ring Dips?
Practice ring support separately first. Do not let the handles drift sideways. Do not let your shoulders fall forward at the bottom. Do not swing your knees. Exhale as you press. Limit depth according to strength and shoulder comfort.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.